The majority of menstruating women suffer from symptoms of PMS, or premenstrual syndrome. The symptoms generally peak during your late 20s and 30s, according to the Mayo Clinic. Symptoms of PMS can last for 10 days or more and include headache, anxiety, depression, fatigue, cramps, irregular mood fluctuations, acne and bloating. Eating a diet that is packed with essential vitamins and minerals may help reduce symptoms associated with PMS.
Vitamin E
Women who experience PMS are not generally deficient in vitamin E but may benefit from higher doses of vitamin E when they are having symptoms. WomensHealth.gov recommends, taking 400 international units (I.U.) of vitamin E per day to help improve symptoms of PMS including depression and cramping. Vitamin E may also help reduce breast tenderness and swelling by lowering the production of prostaglandins, a hormone-like substance. Talk with your doctor before you take supplemental vitamin E.
Vitamin D
Vitamin D may help reduce inflammation and cramping associated with PMS. Your body needs vitamin D to properly absorb and use calcium. Calcium helps your body maintain muscle strength and tone, which may help alleviate menstrual pain. The University of Maryland Medical Center reports a study that showed calcium to help PMS pain, however, it did not seem to help when menstruation began. Maryland recommends taking 400 IU of vitamin D per day to improve PMS symptoms.
Vitamin B-6
Vitamin B-6 may help stabilize mood fluctuations and feelings of depression due to PMS. The UMMC recommends taking 100 mg of vitamin B-6 per day to reduce these PMS symptoms. However, they state that there is not enough evidence to validate the effect of vitamin B-6 on symptoms of PMS. Talk with your doctor to find out if vitamin B-6 may be beneficial for your PMS symptoms. It may be harmful at high doses, so be sure to check the dosage with your doctor.
Warning
Certain vitamin supplements may target specific PMS symptoms, but you should talk with your health care practitioner before adding any supplements to your diet. Some vitamins may be toxic at high doses. If you are taking a multivitamin be careful when adding other vitamin supplements to your diet. If natural treatments like vitamins don't alleviate your PMS symptoms medical treatment may be more effective. Extreme symptoms of PMS may actually be symptoms of premenstrual dysphoric disorder, or PMDD, a more serious premenstrual disorder, that should be treated by a medical professional.
